Måndag

EMOM 8 min
A) 2-6 Strict pull-ups
B) 30s Hollow flutterkicks/flutterkicks

AMRAP 4 min
4 Ball over shoulder
8 Pistols

Rest 2 min

AMRAP 4 min
4 Heavy 1-arm DB hang clean and jerk
8 Wallballs

Rest 2 min

AMRAP 4 min
4 Heavy KB snatch
8 Goblet squats

Tisdag

EMOM 9 min
1 Power clean + 4 Front rack lunges

Rest 2 min

EMOM 9 min
1 Power snatch + 4 Ovearhead lunges

AMRAP 4 min
4 Lateral burpees over DB
8 DB snatch

Onsdag

EMOM 5 min
3-6 Rope pull-ups

AMRAP 20 min*
50 KB Swing
40 DB Thrusters
30 HSPU
20 DB Burpee
10 Pistols

*30 DU after each movement

Torsdag

EMOM 12 min
A) 6 Deadlifts
B) 3 Ball over shoulder

”Big Nickan 30”
For time (Cap 12 min)
30 Wallballs
30 DB Power cleans
30 Burpee box jump over
30 DB Power cleans
30 Wallballs

Fredag

EMOM 16 min
A) 1-2 Wall walks
B) 20-30s L-sit/Support hold
C) 5 Strict HSPU
D) 30s Front rack hold

AMRAP 7 min
5 Toes to bar
4 Chest to bar/Pull-ups
3 Hang squat clean
2 Front squats
1 Shoulder to overhead

Lördag

In teams of two
AMRAP 10 min
8 Box jumps (each)
20 Sync DB thrusters
20 Sync 1-arm DB hang clean and jerk

Rest 3 min

AMRAP 10 min
8 Box jumps (each)
20 Sync DB deadlifts
20 Sync DB snatch

Söndag

6 min work on weakness

For time (Cap 25 min)
50 Back squats
40 Pull-ups
30 Shoulder to overhead
50 Front squats
40 Pull-ups
30 Shoulder to overhead
50 Overhead squats
40 Pull-ups
30 Shoulder to overhead

Same weight on squats and STOH. Easier weight each round.